black bean, black bean burger, burger, dinner, healthy, main course, summer, vegetarian
Black Bean BurgersThursday, July 09, 2015
Recipe adapted from The America's Test Kitchen Healthy Family Cookbook. [Recipe makes 6 burgers].
Along with being crazy healthy and delicious, they're also crazy easy to whip together at home. The recipe I used was pretty standard for black bean burgers, but you could totally make it your own by adding ingredients like sweet corn, rice, various chilies, or other spices. As long as you have the proper balance between dry and wet ingredients to make for a patty that will stay together once cooked, the possibilities are endless.
2 (15-ounce) cans black beans, drained and rinsed
3/4 cup panko bread crumbs
1 red bell pepper, finely chopped
1 shallot (or 1/2 red onion), minced
1/4 cup fresh cilantro, minced
2 large eggs, beaten
1 teaspoon cumin
3/4 teaspoons kosher salt
3 tablespoons olive oil, divided
Burger toppings and condiments
[Side note: I used chipotle mayonnaise, mixed greens, red onion, and fresh mozzarella in-between a pretzel roll].
Preheat the oven to 350° F and line a sheet pan with parchment paper.
Using a fork or potato masher, mash all but 1/2 cup of the beans. Add the remaining beans, panko, bell pepper, shallot or onion, cilantro, beaten eggs, cumin, salt, and 1 tablespoon of the olive oil. Gently stir together until combined. Divide the mixture into six equal portions and transfer to the sheet pan. [Side note: This equaled 150 grams, or 5 1/3 ounces each if using a kitchen scale]. Use a ring mold to form into patties.
Preheat a large non-stick skillet over medium heat. Once hot, add 1 tablespoon of olive oil to the pan. Carefully transfer three of the burgers to the pan and cook for 4 minutes, or until browned nicely. Carefully flip each burger and cook for an additional 4 minutes. Transfer back to the sheet pan and repeat with the remaining burgers. Once they've all been cooked, transfer the sheet pan to the oven and bake for 10 minutes, or until the burgers have firmed up. Remove from the oven and serve immediately with your favorite burger toppings and condiments.